How to wake up easy in the morning
Contributor(s): Alex Dimitriu, MD. Alex Dimitriu, MD is the owner of Menlo Park Psychiatry and Sleep Medicine in the San Francisco Bay Area, specializing in psychiatry, sleep disorders and transformational therapy. He received his medical degree from Stony Brook University in 2005, then completed his sleep medicine residency program at Stanford University School of Medicine in 2010. He holds dual professional certifications in psychiatry and sleep medicine.
Number of sources used in this article: 9. You will find a list of them at the bottom of the page.
Number of views of this article: 171 980.
If you’ve noticed that you allow yourself to snooze “five more minutes” over and over again each morning, there are some simple ways to help you wake up easily in the morning. Try to stick to a regimen the night before and set yourself a goal of sleeping seven to nine hours a night. In addition, some little tricks can help you wake up faster, for example, you can try to put the alarm clock at the other end of the room and open the blinds or curtains so that there is more light in the room. You can even use a special app to help you wake up and get out of bed right away.
- If you set your alarm for 7:00, but you don’t actually want to get up until 7:10 (so you can nap in and out after the first alarm), just set the alarm right at 7:10 and get yourself an extra 10 minutes of normal, uninterrupted sleep.
As soon as you wake up, turn on the lights. This will help your eyes adjust to the daylight, and it will also activate your brain, making you wake up and start moving.
- Place your alarm clock on a bookshelf, near the door, or on the windowsill.
- First, make sure the alarm clock is not very far away and you will definitely hear the alarm!
- If you don’t get much light in your bedroom, try getting a special alarm clock. It simulates the dawn, which will make it much easier to wake up.
If you have a coffee machine with a timer, set the timer so the coffee is ready by the time you wake up. If you’re used to drinking coffee every morning, setting your coffee maker to start making you coffee at a certain time is a great motivator to get out of bed and start a new day. The smell of fresh coffee will wake you up, and besides, you won’t have to waste time making it. [4] X Source of Information
- You can also wear warm socks or slippers – that way your feet will be warm right after you get out of bed.
- Try the following apps: Wake N Shake, Rise or Carrot to help you wake up easily in the morning.
To always wake up on time in the morning, schedule important appointments in the morning. You’re more likely to get out of bed immediately if you know you have important things to do. Schedule important meetings and outings with friends for morning time – this will be a good motivation to wake up on time and start doing things. [7] X Source of Information
Fifteen smarties to help you get up in the morning easily
Whether you think of yourself as a “lark”, “owl” or “dove”, with the right daily routine you will turn into… a person. Who wakes up easily, welcomes the sunrise with joy, and is alert and energetic throughout the day.
Does that sound fantastic to you? Then you haven’t tried our great tips!
1. Go to bed earlier
Going to bed early is a lot harder than waking up bright and early. But if you go to bed well past midnight, waking up early is out of the question. The body has not had time to fully rest, will insert you a “stick in the wheels,” catching sleepiness and cherishing the desire to reset the alarm clock for another 15 minutes.
2. Just get up
Whatever excuses you may think of for being late for work again, it’s probably because you couldn’t bring yourself to… get out of bed. Just get up, take three steps away from your bed, and then head to the bathroom to wash your face and freshen up.
A leading speaker in the United States, who is invited by major companies to conduct motivational seminars for their employees, writer Hal Elrod believes that every morning should begin with self-development. Personally, he practices meditation, affirmations and visualization. All of the above helps him get up earlier and feel better.
3. give up gadgets before bedtime
Leaving your smartphone on the shelf and refusing to walk around on social media late at night, you carve out time for the most important thing – proper rest.
Think about it: none of it matters if you don’t get enough sleep. So why deprive yourself of sleep with your own hands? Especially since nowadays a pleasant dream is one of the few pleasures available to everyone.
4. Set the alarm in the right place
Wake up on the wrong side of the bed again? Maybe because you got your feet out of bed too late. Make them go faster! Your alarm clock chimed, so you went to turn it off. Ideally – in the far corner of the room or even outside the room, so you wake up for sure.
American writer and journalist Ernest Hemingway said that he was best able to write early in the morning.
5. Give yourself time to wake up.
Only supermen, jumping out of bed, ready to help people and save the world from mythical monsters. Ordinary people still need time to wake up. Get up earlier by 15 minutes to have time to put your thoughts in order – to read a book, meditate, take a walk in the fresh air or draw a plan for building a new house.
Sometimes it’s even helpful to check out social media, but only if it’s real for 5-10 minutes, and solely to wake up. It’s no secret that some news has a better effect than the loudest alarm clock.
6. Take a sip of water.
The body loses a lot of fluid overnight, which in the hot air of a well heated room in winter or dry in summer, is fraught with dehydration. Put a bottle of clean water by your bed. And when your alarm clock rings, take a sip or two.
The beautiful Jennifer Aniston considers herself an “owl”. She repeatedly went to doctors so that they helped her learn to get up earlier. But in the end she helped herself: every morning she drinks water with lemon and meditates for 20 minutes.
7. Forget the coffee.
Anyone who drinks coffee in the morning is not acting wisely. At least from a scientific point of view. First, too much coffee has the opposite effect, provoking the development of stress and completely depriving strength. Secondly, tea copes with forced awakening much better.
The invigorating effect of coffee lasts for four hours, while green tea lasts almost twice as long. And that’s because tea contains “tea caffeine” – theine, which is softer and works better. The main thing is not to skimp on the invigorating drink by buying cheap tea bags. Allow yourself the best in the morning!
8. Get your hands on some ice.
Cosmetic ice is a great way to wake up your skin, tone it, and provide a slight blush. But it’s also a guaranteed method to cheer up. And for women, it’s a way to firm up their breasts and make their cleavage area look beautiful.
Caroline Burkle, American swimmer and Olympic medalist, wakes up at 5:30, eats an energy bar and starts jogging, swimming and strength training. Only twice a week does she allow herself to sleep in until 7 a.m.
9. Produce endorphins.
Fountaining “hormones of joy” in the morning seems like an impossible task. But the point is that you can stimulate your body to do it. Take a contrast shower, for example. The alternation of cool and warm water gives vivacity, becomes an excellent exercise for the blood vessels, and ensures freshness and vigor.
By the way, it is proved that the contrast shower helps to cope with the manifestations of cellulite. True, for this purpose it is desirable to connect to it a massage with a scrub mitt or anti-cellulite agent, and do not forget to rub the skin after it.
10. Make a very delicious breakfast.
Knowing that you have a perfectly good table in the kitchen will make getting out of bed a lot easier. What’s for breakfast is up to you. You can, as the French example, enjoy freshly brewed tea with croissants, as the Israelis prepare shakshuka, or as the Italians boil pasta.
It’s worth noting: no matter what you choose, breakfast is unlikely to be deposited on your hips and glutes, because the day is just beginning and you’ll have time to “burn fat.”
For ambitious people, getting up early is the key to success. For example, Tim Cook, CEO of Apple, wakes up at 3.45 a.m. and Sally Krawcheck, President of Merill Lynch’s wealth management department, at 4 a.m.
11. motivate yourself
Without good motivation, it’s unlikely that all of the above will pay off. Just think about it: why do you need to get up early?
Could it help you move up in your career, get your figure in order by taking time out for a run, or meet the person you love by walking to work leisurely instead of flashing your heels in a hurry? Every task should have a meaning, find it for yourself!
12. Try to get enough sleep during the day.
Specialists at the University of California, Irvine, USA proved that even 20 minutes of sleep in the middle of the day improves mental acuity, memory and helps to combat stress. They are also guaranteed to improve mood.
Disney CEO Robert Eiger wakes up at 4:30 to do his favorite thing – read the paper, listen to music or play sports.
13. 13. Take public transportation.
Surprisingly, many businessmen and successful people do this. When the trip to work takes a few hours because of traffic jams, taking the subway is a great way to save time and energy.
The freeing minutes can be added to a night’s sleep or take away for sports. By the way, sitting in the transport you can even take a nap, just do not oversleep your stop.
14. Reconsider your diet
Sounds boring, but a study published in the Journal of Clinical Sleep Medicine found that people who eat a healthy diet take an average of 17 minutes to fall asleep, while those who indulge in excess take two hours, and their sleep is shallow and often interrupted.
“What good will I do today?” the American politician and diplomat Benjamin Franklin asked himself every morning . He liked to get up early and believed it helped him to be healthy, rich, and wise.
15. Make an appointment with your doctor.
If sleepiness and apathy are your usual morning companions, make an appointment with your doctor. These may be the first signs of health problems. The doctor will help to identify the problem, and timely treatment will allow you to forget about it forever.
To easily get up in the morning to start you need to establish a regime of work and rest, especially sleep. We all sin that we like to stay up late in social networks or in front of the TV, and the beauty, as you know, requires sacrifice. Consequently, a proper regime and avoiding the endless use of gadgets will benefit everyone.
It is proved that blue light from gadgets – HEV (High-Energy Visible Light) causes premature skin aging and sleeping problems. HEV is in the blue part of the spectrum and is therefore considered high-energy. The blue light from gadgets is comparable to UV light, in that it breaks down collagen and elastin and generates free radicals. What’s more, it disrupts melatonin production, so people who like to spend time at their laptops or tablets often have trouble sleeping. They constantly look puffy and sleep-deprived as a result, not to mention the fact that the habit of squinting while looking at a gadget screen leads to premature wrinkles in the periorbital area.
If you want to wake up easily in the morning and look good, go to bed no later than 12 a.m. This is the time when the hormone melatonin, important for any person, is released into the blood, whose function is to regulate the endocrine system, to normalize blood pressure, to increase the immune functions of the body, and to slow down the aging process. In general, a healthy and sound sleep gives us the opportunity to rest, recharge with new energy and restart vital processes in the body. We should not neglect these opportunities that nature has given us to the detriment of our health.
Remember that our lifestyle and diet also affect the condition of the epidermis and the way we look in the morning. Unhealthy habits and a poorly balanced diet have a negative impact on our appearance, contributing to dry skin and the appearance of premature wrinkles.
Don’t eat smoked meats, pickles or drink water 1 to 2 hours before bedtime, as this can lead to swelling in the first half of the day. To maintain good health and youthfulness, ventilate the room before going to bed. In cold seasons it is recommended to turn on a humidifier or to put a wet towel on the radiator before going to bed.
Refuse to use synthetic bed linen. Above all, do not sleep with your nose planted on the pillow or on your side, as you are guaranteed to find new lines and wrinkles on your face. It is better to use an orthopedic pillow to sleep, the second one can be put under your feet – it will help to avoid possible swelling in the morning.
With the development of civilization and electrification, we are not as dependent on the sun as our ancestors were. Life is going on almost around the clock, and it is just as difficult to go to sleep early as it was to wake up early. So the first thing to pay attention to is bedtime. Go to bed tonight – that is, before 11:59 p.m. If falling asleep is a problem, yoga can help.
According to yoga, we have a lunar (night) channel, which runs on the left side along the spine. When it is activated, the body relaxes, recovers and sheds fatigue. To activate the lunar channel, lie on your right side and take several breaths in and out with your left nostril to make it breathe easier.
For an easier awakening, on the contrary, turn on your left side and breathe in and out with your right nostril to make it easier to breathe in. This will activate the day channel and help the body wake up.
To open your eyes more easily, I recommend any dry eye drops. And be sure to take a few sips of water in the morning. Keep it on your bedside table. Moisturizing will help cells wake up.
In Russia, the length of daylight hours varies greatly, depending on the season. Many have noted that in winter they “hibernate” and cannot wake up, while in summer, especially on vacation, they awaken with the singing of the birds and the first rays of the sun.
Modern gadgets are a great way to offset the winter darkness: a light alarm clock imitates the sunrise and provides a natural awakening, thanks to the gradually increasing brightness of the light. You can use any smart alarm clock that monitors sleep dynamics and wakes you up in the fast sleep phase, when awakening is the easiest and most physiological.
Also “owliness” can be a consequence of psychological trauma in childhood: a child wakes up early and runs to play with his parents. Parents sleep, the child sees that he is not welcome and makes an unconscious childish decision: “to be loved, I should sleep longer and not disturb parents. Go to a psychologist with this topic.
In psychotherapy the trauma is uncovered and worked through, and the person easily returns to its normal rhythms – turns from an “owl” into a “lark”.
And finally: listen to yourself, to your body! It knows exactly what’s best for you.
